Fuel
Beach volley burns 600–800 kcal/hour in the sun. Here's the sports-nutritionist playbook plus recipes built around your matches.
Evidence-based guidance to fuel jumps, refuel after matches, and stay cramp-free.
Beach volley combines jumps, sprints and impacts that micro-damage muscle. Spread 20–30 g of protein across 4 meals (eggs, fish, lean meat, tofu, lentils, Greek yogurt). Within 30 min after a hard session, aim for 20 g of fast protein + carbs to refuel.
General guidance — adapt with a registered dietitian for medical conditions.
Slow carbs + light protein for sustained energy without sitting heavy in the stomach under the sun.
Ingredients
Coach's tip
Avoid heavy fats and dairy in the 90 min before play — they slow digestion in the heat.